Almonds vs Cashews: The Power of Nuts

Nuts are a great snack. They are tasty, healthy, and full of nutrients.
Among them, almonds and cashews are very popular. But which one is better for you?
In this blog we have compiled all the information that you need to know before
choosing the better nut for yourself. 

Nutritional Comparison 

Both almonds and cashews are packed with vitamins, minerals, and healthy fats. But, they do have some differences in their nutritional content: 

1. Fat

• Almonds and cashews both have good fats, but their fat content is slightly different.

• Almonds and cashews both contain fat, but the fat content for almonds is slightly higher as 100g of almonds contain 49g of fats and 100g of cashews contain 44g of fats.

2. Protein

• Almonds have more protein, which is important for muscle growth and repair. 100g of almonds contain 21g of protiens.

• Cashew contains 18.2g of protein per 100g. 

3. Fiber

• Almonds also have more fiber, which helps with digestion. 

• 100g of almonds have about 22g of carbohydrates and 12g of fiber.

• 100g of cashews have about 30g of carbohydrates and 3g of fiber.

4. Vitamins and Minerals

• If you need more vitamin E, almonds are a better choice. If you need more iron and zinc, cashews are better. 

Health Benefits

Both almonds and cashews have health benefits. Have a look at them one by one:

1. Heart Health

• Almonds have more monounsaturated fats, which help lower bad cholesterol (LDL) and increase good cholesterol (HDL).

• Cashews also have good fats, but they have more saturated fats than almonds. Eating them in moderation is good for the heart.

2. Weight Management

• Almonds have more fiber, which means that they can keep you full for a longer time and helps with weight management.

• Cashews have more carbs, so they may not keep you full as compared to almonds.

• If you are trying to lose weight, almonds can be a better option.

3. Bone Health

• Almonds have more calcium, which is good for strong bones.

• Cashews have more magnesium which helps in keeping bones healthy.

• Both of them are beneficial for bone health, but almonds provide more calcium.

4. Brain Health 

• Almonds have vitamin E, which helps in brain function and memory.

• Cashews have iron and zinc, which support brain development.

• Both are great for brain function but almonds are slightly better.

5. Hair and Skin Health 

• Almonds have vitamin E, which is great for skin and hair.

• Cashews have copper, which helps in hair color and skin health.

• Both are great for glowing skin and healthy hair. 

Which One Should You Choose?

The choice between almonds and cashews depends on your health needs and taste preference.

• If you like a crunchy texture, go for almonds. If you like a creamy taste, choose cashews.

• Almonds are used in making almond milk, almond butter, and desserts. They can also be eaten raw or roasted.

• Cashews are used in cashew butter, creamy sauces, and vegan dishes.

• Both are used in sweets, smoothies, and salads.

• If you need more protein, fiber, and vitamin E, almonds is your way to go

• If you need more iron, zinc, and a creamy texture, cashews are a better option.

• If you enjoy flavored nuts, options like Orange Ginger Almonds, Blueberry Vanilla Cashews and Coconut Caramel Cashews can add variety to your snacks.